week of April 16th, 2012

Monday

w/u: 400m choice

Build:

4 x 50m free progressive

4 x 50m non free

Main:

4 x 100m (swim time – 1 sec) + 20 sec rest

4 x 50m non free

4 x 150m swim time – 1 sec) = 20 sec rest

100m (75m as back(breast) 25m as free

100m (50m as back(breast) 50m as free

100m (25m as back(breast) 75m as free

c/d: 200m super easy free

Thursday Lanes 1-2

Warm up

3x100 as 50 freedrill 50swim 1:50

4x25 strong free :30

3x100 as 25sidekick 50swim 25sidekick 2:00

4x50 strong free :55

3x100 as 50frdrill 50bk 1:50

4x75 strong walls free 1:30

Main

16x125 hold/under 1500 pace

4 on 1:40

4 on 1:50

4 on 2:00

4 on 2:10

3x100 smooth 1:50

8x75 hold/under 1500 PACE

2 on :60

2 on 1:10

2 on 1:20

2 on 1:30

WD

3x100 smooth 1:50

6x100 smooth swim/kick 1:50

Total: 5300m

Thursday Lanes 3-4

Warm up

3x100 as 50 freedrill 50swim

4x25 strong free

3x100 as 25sidekick 50swim 25sidekick

4x50 strong free

Main

12x125 hold/under 1500 pace

3 on 10 seconds rest

3 on 20 seconds rest

3 on 30 seconds rest

3 on 40 seconds rest

3x100 smooth 2:30

4x75 hold/under 800 PACE

1 on 10 seconds rest

1 on 20 seconds rest

1 on 30 seconds rest

1 on 40 seconds rest

WD

3x100 smooth 1:50

6x100 smooth swim/kick 1:50

Total: 3900m

Thursday Lanes 5+

Warm up

2x100 as 50 freedrill 50 swim

4x25 strong free

2x100 as 25 sidekick 50 swim 25 side kick

2x50 strong free

Main

8x125 hold/under 1500 pace

3 on 10 seconds rest

3 on 20 seconds rest

3 on 30 seconds rest

3 on 40 seconds rest

2x100 smooth 20 seconds rest

4x75 hold/under 800 PACE

1 on 10 seconds rest

1 on 20 seconds rest

1 on 30 seconds rest

1 on 40 seconds rest

WD

2x100 smooth 1:50

6x100 smooth swim/kick 1:50

Total: 3000m

Sunday Workout

Workout 12 - yards

4x50 Choice

4x100 mix 25! Free

4x50 Choice

4x100 mix 25! Free

Lanes 1-2 do 5 sets. Lanes 3-4 do 4 sets. Lanes 5+ do 3 sets.

SR = Stroke Rate.

1 8x50 Strong 20 sec rest

100 smooth

2 8x50 lower SR/speed

(than previous 8x50) on 20 sec rest

100 smooth

3 8x50 lower SR/speed

(than previous 8x50) on 15 sec rest

1x100 smooth

4 8x50 lower SR/speed

(than previous 8x50) on 10 sec rest

1x100 smooth

5 8x50 hold SR/speed on 10 sec rest

1x100 smooth

6x100 choice warm down